Week of 3/25

Week in Review & Schedule Change

Don’t forget that this week is class on Monday and Wednesday (not Thursday).

Last week was shockingly awesome! We were able to be outdoors 99% of the time. For tomorrow, we’ll meet inside the school (not at the playground).

On Monday, we experienced our own mud run with hitting the green monster with chariot races, then hit the pavement with med ball runs, followed by 100 step jumps, 100 squats and several wall climbs. Thursday we ventured out on the BFA-Fairfax x-country trails–they were perfect! We then made our own mud hole by doing 100 different moves in one spot. A different move every 30 seconds.

We welcomed Michelle, Ben, Kasey and Callie, who joined the group quickly with swears, theats to the instructor and smiles….that means you liked it!!

Paula C. was missing on Thursday, but many people picked up her “this is stupid” chant. Speaking of Paula C., she brought in some yummy homemade granola bars. We’ll send out the recipe (when she sends it to me! There’s a pic of the recipe below and the highlighted ingredients were modified…what were the modifications Paula?) Remember, this is the last week of the March Challenge to bring in a healthy dish for everyone to vote on! I know Amber is working on something yummy.

A Yes on the Renegade Playground!


This is a 5k mud run/walk that’s for all ages and abilities. An LSD team is assembling. Laura, are you still willing to be the point person? It’s on June 9th at Stratton Mt. Let’s go!!

Laura, I know the heats fill up quickly. It also gets more expensive the longer people wait to register. The event supports the Vermont Food Shelf.

Here’s a link to their photo gallery: http://www.renegadeplayground.com/photo-gallery/

100 Day Challengers

They are off to a strong start! Logging, avoiding the Dirty Dozen, moving A LOT, trying new food, and working with mentors. Thank you to Sweet Clover Market for giving all Challengers fresh carrots. We will soon have some goodies from Fleet Feet in Essex.  Keep up the amazing work!!

last call for now: Jump Rope Orders

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Pick your color: http://store.rxjumpropes.com/categories/Solid-Series/

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Two Great Posts from Eating Rules

by Andrew Wilder (http://www.eatingrules.com/2012/03/names-for-sugar/)

Refine Sugar is Sugar

I just came back from three very full days of walking the show floor at Natural Products Expo West.  This is an enormous trade show, featuring thousands of “natural” product vendors and manufacturers. It’s so big that it takes up the entire Anaheim convention center. That’s five full-size convention halls, fully loaded. (Picture the size of the Detroit Auto Show circa 2006, and then double it.)

I want need to write more about the show, but it’s going to take some time to collect my thoughts. For now I’ll just say that, in my humble opinion, about 90% of the products at the show range from neutral to downright bad for you. I’d even argue that many of them aren’t anywhere close to “natural.” In other words, there’s a lot of healthwashing going on.

That’s not to say there aren’t fantastic companies at the show, too — there are! And if just 10% of the products at the show are indeed healthful, and are from companies that truly “walk the talk,” then there are a heck of a lot of great products out there. Indeed, I now have a huge stack of business cards from companies making truly healthful products that I’m genuinely excited about.

The main frustration I had at the show was that it seemed like sugar was in everything. Of course, most “natural” products don’t list the word “sugar” anywhere in the ingredients list — consumers hate that, of course.  Instead, they list various other types of refined, concentrated sources of sugar, like brown rice syrup or honey.

So with regards to sugar in manufactured foods, whether “natural” or not, here’s what you need to know.

1. Ingredients are Listed by Quantity

When reading the nutrition facts label, ingredients are listed in order of predominance by weight.  This means that the product contains more of the first ingredient than any other single ingredient. So if the ingredients are “oats, honey, peanut butter, water, salt” you know that there are more oats than honey in the product, even if only by a tiny margin.  However, it’s possible that if you combine the honey and peanut butter, they outweigh the oats.

2. The Tricky Part

Sugars can be listed under various names (since, strictly speaking, they’re different foods), so manufacturers will frequently use more than one type of sugar so they can move them further down the list.

For example, if the manufacturer decides to use honey and maple syrup as the sweeteners instead of just honey, the ingredients list might look more like this: “oats, peanut butter, honey, maple syrup,water, salt.”  It can be the same amount of sugar as the first example, but now they’ve gotten peanut butter moved up on the list (and sugar moved down).

3. Refined Sugar is Refined Sugar

Here’s where it gets really challenging: It can be really hard to spot those added sugars. Below I’ve compiled a list of the most common types of sugars. Don’ t let some of their healthy-sounding names fool you: REFINED SUGAR IS REFINED SUGAR!

(Sorry for yelling, but this has become a big pet peeve.)

I didn’t see any corn syrup at the show — manufacturers have wised up by now, of course. (It may be time to adjust my second rule). In its place, I often saw brown rice syrup, evaporated cane juice, and fruit juice concentrate.  And I can’t state it enough: I saw a lot of those.

This is not a complete list, but it covers the vast majority of them (if I missed any biggies, please share in the comments).  You’ll also see a few commonalities which can make some easier to spot: “Syrup,” “malt,” and anything ending in “-ose.”

  1. Brown Rice Syrup (this was by far the most common added sugar I saw at the show – I even saw one booth with a huge graphic, extolling brown rice syrup’s virtues!)
  2. Fruit Juice Concentrate
  3. Fruit Juice
  4. Sugar
  5. Invert Sugar
  6. Cane Sugar
  7. Cane Juice
  8. Evaporated Cane Juice
  9. Raw Cane Sugar
  10. Brown Sugar
  11. Beet Sugar
  12. Palm Sugar
  13. Date Sugar
  14. Coconut Sugar (I predict you’re going to be seeing this one a lot more often very soon)
  15. Barley Malt (Manufacturers love this one because it doesn’t have the words “syrup” or “sugar” in the name)
  16. Malt Syrup
  17. Rice Bran Syrup
  18. Corn Syrup
  19. Corn Syrup Solids
  20. High Fructose Corn Syrup
  21. Dextrose
  22. Maltodextrin
  23. Glucose
  24. Glucose Solids
  25. Fructose
  26. Sucrose
  27. Maltose
  28. Lactose
  29. Galactose
  30. Honey
  31. Maple Syrup
  32. Agave
  33. Sorghum Syrup
  34. Diastatic Malt
  35. Molasses
  36. Caramel
  37. Treacle
  38. Golden Syrup
  39. Panocha
  40. Muscovado Sugar
  41. Turbinado Sugar
  42. Demerara Sugar
  43. Sucanat
  44. Rapadura
  45. Jaggery
  46. Panela
  47. Monk Fruit / Luo Han Guo (Deserves a mention, since I saw it several times at the show. You’re probably going to see this one a lot in the next couple of years, too.)

4. A Note on “Organic”

Organic sugar is still sugar. Need I say more?

In Conclusion

Before anyone flames me in the comments, I’m not saying that sugar — in small amounts — isn’t okay to eat (I’m not going to use the word “moderation,” of course). But what I saw last weekend wasn’t small amounts — there was sugar in so many products, and it such high proportions, that it gives me great concern.  So remember to read those labels, and really consider what you’re eating.


It’s pretty straightforward, really.  A whole grain kernel — or seed — is composed of three parts: the bran,  the endosperm, and the germ.

The bran is the outer shell that protects the seed.  It provides fiber, B vitamins, and trace minerals.

The germ provides nourishment for the seed (and you), containing antioxidants, vitamin E,  B vitamins, protein, minerals, and oils.

The endosperm provides energy for the seed in the form of carbohydrates (primarily) and protein.

As the name implies, whole grains and whole flours include the entire kernel.  Refined flours are just the starchy endosperm — the nutrient-rich bran and germ have been removed.

One response to “Week of 3/25

  1. Original Granola Bar recipe:
    1 1/2 c. oats
    1 c. granola
    1 c. coconut
    1 c. brown sugar*
    1/2 c. melted butter*
    2 eggs
    1/2 tsp. vanilla
    2 Tbsp honey
    1/2 tsp salt
    1/2 c. flour*
    1 c. chopped nuts
    Mix together. Press into parchment 11″x14″ pan. Bake @ 325 for 35-40 mins.

    Changes I made to recipe:
    Omit: 1 c. brown sugar
    1/2 c. melted butter
    For: 1 1/2 c. applesauce*
    Omit: 1/2 c. of flour
    For: 1/2 c. ground flax seed*

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